Swede
A sweet winter root, also called rutabaga, used in stews and mashes.
Nutrition per 100 g
Standardised to 100 g of swede, cooked for fair comparison. Typical serving: 100 g cooked — 30 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 30 kcal | 30 kcal | 100 kcal |
| Protein | 0.9 g | 0.9 g | 3 g |
| Carbohydrate | 6.8 g | 6.8 g | 22.7 g |
| Fat | 0.2 g | 0.2 g | 0.7 g |
| Fibre | 2.3 g | 2.3 g | 7.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of swede, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 227 µg | 227 µg | 25% |
| Vitamin C | 37 mg | 37 mg | 41% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 2.5 mg | 2.5 mg | 17% |
| Vitamin K | 256 µg | 256 µg | 213% |
| Thiamin | 0.17 mg | 0.17 mg | 14% |
| Riboflavin | 0.14 mg | 0.14 mg | 11% |
| Niacin | 2 mg | 2 mg | 13% |
| Vitamin B6 | 0.22 mg | 0.22 mg | 13% |
| Folate | 71 µg | 71 µg | 18% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.45 mg | 0.45 mg | 9% |
| Choline | 33.6 mg | 33.6 mg | 6% |
| Minerals | |||
| Calcium | 118 mg | 118 mg | 9% |
| Iron | 1.3 mg | 1.3 mg | 7% |
| Magnesium | 27 mg | 27 mg | 6% |
| Phosphorus | 82 mg | 82 mg | 7% |
| Potassium | 343 mg | 343 mg | 7% |
| Sodium | 56 mg | 56 mg | 2% |
| Zinc | 0.54 mg | 0.54 mg | 5% |
| Selenium | 1.3 µg | 1.3 µg | 2% |
| Copper | 0.075 mg | 0.075 mg | 8% |
| Manganese | 0.38 mg | 0.38 mg | 17% |
Source: USDA FoodData Central — Broccoli raab, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat swede?
- Very cheap and stores for months.
- Lower in carbohydrate than potato.
How to include it
- Dice into stews and casseroles.
- Mash with carrot and black pepper.
Things to consider
- Can taste bitter if overcooked.
- Brassica family, so it may cause wind in some people.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Turnip, raw
A low-starch root that roasts and mashes well as a lighter potato alternative.
- kcal
- 28
- protein
- 0.9 g
- fibre
- 1.8 g
per 100 g · Typical serving: 100 g raw
Parsnip, raw
A sweet winter root with more fibre than carrot and a caramelising sugar content.
- kcal
- 75
- protein
- 1.2 g
- fibre
- 4.9 g
per 100 g · Typical serving: 100 g raw
Celeriac, raw
A knobbly celery root that mashes and roasts like potato at a third of the carbohydrate.
- kcal
- 42
- protein
- 1.5 g
- fibre
- 1.8 g
per 100 g · Typical serving: 100 g raw
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.